View Full Version : Weight lifting and the heavy bag


Sundance
04-27-2005, 02:11 PM
Hi guys! I have never boxed in a match, but I trained with my grandfather. I am built just like he was, just bigger. I am, 33 yo, 5'11'', 190 pounds. As an aside, his snappy jab alone often would land an opponent. Cool to watch.
Anyway, my current training is:

Mon: chest (bench, incline, pushups)
Tues: 30 mins on the heavy bag, starting with jab, leading to right/left crosses, left/right straights, body blows, then upper cuts. I will usually combp flurry for a bit after that, sometimes bringing my time to 45 mins.
Wed: curls, inverted curls, shoulder presses
thursday: bike
fri: chest again
sat: bag, bag, bag
Sun: rest

Been doing this for about a year.

Is this adequate, or too much, or just wrong if I want to develop a powerful striking technique as well as build a bit of mass?

I augment my diet with .8 grams of whey protien per pound, and creatine.

Oh, I also ave a bit of a pooch and want it GONE. The rest of my body is practically fat free.

-S :boxing:

jimbay
04-27-2005, 02:18 PM
the "pooch" is from glucose from white breads and rice and such so go low on the carbs if you can and if you already are then I don't know what to say.

if you want to develope good strong punches I suggest when doing heavy bag do power punching drills

if you want to know more go to www.rossboxing.com

there is a ton of great information there.

Rampage*
04-27-2005, 08:56 PM
Pretty good, when i'm in the gym, I do this:

Strech out (5 minutes)

2 minutes each 4 rounds
Shadow Boxing(Very important) you should start.
Jumping Jacks
Shadow boxing
Running on the spot( arms up and out )
Shadow boxing
Jumping jacks
Shadow boxing

4 two minute rounds on the bag, 20 second breaks

Some jogging around the track, about .5 mile, not much (theres a track right next to the gym)

4 two minute rounds on the skipping ropes, 20 second breaks

Bike/Medicine ball/speed bag/ sit ups 4 rounds of whatever u want

Circuit which is: (20 seconds each)4 rounds 20 second breaks

Jumping Jacks
Running on the spot
Push ups
Sit ups
Str8 arm punching
burpees

Leg Exercises

Lay on your back with you hands under your butt

Lift you feet up and hold it there for 20 seconds
Down, 10 second break
Lift your feet up and move them counter clockwise, then the other way, 20 seconds
Down, 10 second break
Put your knees up to your chest and reach straight up for 20 seconds go down up down up
Down, 10 second break
Put your feet up and hold it for 20 seconds, slowly drop them on 10 seconds, dont touch the floor until 10
Down

I like it, although it might be tough just getting into it.

I also heard that if you lay on the floor arms at your side and pull your neck to your chest, you will be able to take punches better.

Hunna
04-28-2005, 06:59 AM
what are u training for man? u havnt mad it clear, general fitness or boxing, 2 much we slow u down, after one round of sparing, ur muscles wll get heavy, heavy bag punching is overrated, speedball is what works ya cardi and fast twicth muscles. its an ok workout program, reminds me of iron mikes a little with heavy bag, bike and weights.

Hunna
04-28-2005, 07:01 AM
what are u training for man? u havnt mad it clear, general fitness or boxing, 2 much we slow u down, after one round of sparing, ur muscles wll get heavy, heavy bag punching is overrated, speedball is what works ya cardi and fast twicth muscles. its an ok workout program, reminds me of iron mikes a little with heavy bag, bike and weights.

what are u training for man? u havnt mad it clear, general fitness or boxing, 2 much weights slow u down, after one round of sparing, ur muscles wll get heavy, heavy bag punching is overrated, speedball is what works ya cardio and fast twitc :D h muscles. its an ok workout program, reminds me of iron mikes a little with heavy bag, bike and weights